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carol@inkwellcoaching.com

Crown Point, IN

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November 27, 2025

Savor and Give Thanks

Thanksgiving. A time to enjoy the company of loved ones, share stories, and of course, indulge in delicious food. Here’s a tip to help you savor

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Family, Food, Health
November 19, 2025

Sip Smart: Healthier Holiday Beverages

The holidays are filled with delicious drinks — peppermint mochas, mulled cider, sparkling punch, eggnog — and while they’re fun to enjoy, they

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Christmas, Health
November 13, 2025

Holiday Prep with More Joy Less Stress

You’ve planned ahead, stocked the pantry, and maybe even tucked a few casseroles in the freezer. Now comes the real challenge — keeping calm once

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Christmas, Family, Health
November 5, 2025

Holiday Prep Made Easy Part 1

November marks the beginning of the holiday season — that cozy, colorful stretch between gratitude and celebration. What’s meant to be joyful can

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Christmas, Family, Health
October 30, 2025

🎃 Candy, Cravings & Finding the Sweet Spot

When it comes to Halloween, even the healthiest among us have a soft spot for something sweet. Whether it’s plain M&M’s (Mr. Non-Compliant’s

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Fun, Health
October 23, 2025

Your Autumn Reset Guide

It’s almost that time again — when we fall back an hour and suddenly, the evenings feel longer and darker. Daylight Saving Time ends on Sunday, No

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Health
October 16, 2025

Good Friends, Good Health, Great Life

Some people call it “girl time,” others call it “guy time.” You may even call it a party. Whatever you call it, spending time with friends doe

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Friendship, Health
October 9, 2025

🥣 Warm Foods to Take the Chill Off Fall

As the Midwest air turns crisp and daylight fades earlier, it’s natural to crave warmth — both in what we wear and what we eat. Fall invites us to

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Food, Health
October 2, 2025

A Star Ingredient for Flavorful Meals

In last week’s blog, I wrote about a variety of spices that add warmth to fall dishes. I had a question from a reader about how to use star anise. S

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Food, Health
September 25, 2025

Fall Spices That Warm the Season

As the air turns crisp and leaves begin to scatter the sidewalks, many of us automatically think of pumpkin spice. It seems to be in everything from l

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Food, Health

Scoop Up Fun with Banana Ice Cream

May 1, 2025
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Food, Fun, Health

Last week I posted a blog on healthier popsicles. This week I feel it’s only fair to give you a delicious recipe for “nice cream.”

“Nice cream” is for all you non-dairy, trying to minimize processed food and added sugar people. In other words, this recipe probably won’t appeal to those of you on board Mr. Non-Compliant’s train.

Full disclosure: he did eat a small serving and passed on seconds. This was not a problem since I was more than happy to finish it. I didn’t want it to go bad. 😋

For those occasions when you just need something cool, creamy, and a little bit sweet — without feeling like you raided the ice cream truck — this Banana Pecan Ice Cream hits the mark.

No dairy, no added sugar, no long wait times — just real ingredients, blended into frozen bliss. 🍦✨

🍌Banana Pecan Ice Cream

I purposely stock up on bananas so that I have some ready to toss in my protein smoothies, make banana muffins, or mix up this special treat. When the banana is a bit too ripe for my liking, I peel it, break it in half and put it in my banana baggie that lives in the freezer. This non-dairy treat is delicious without the addition of sweetener; however, you may enjoy trying some of the variations. Makes 2 servings, or 1 serving if you’re really craving bananas. 

Ingredients:

  • 2 ripe bananas, sliced and frozen
  • 2–3 tablespoons pecans (plus a few extra for topping)
  • a splash of milk (I use Silk unsweetened coconut milk)
  • Optional: a dash of cinnamon, or a drizzle of maple syrup

Instructions:

  1. Place the frozen banana slices in a food processor or blender.
  2. Blend until creamy, scraping down the sides as needed.
  3. Add the pecans and pulse a few times to incorporate.
  4. Add a splash of your choice of non-dairy milk for easier blending and a hint of cinnamon or maple syrup for extra flavor, if desired.
  5. Scoop, top with extra pecans, and enjoy right away!

Extra Tips:

  • You can make a bigger batch and freeze it for 30–60 minutes if you want it a little firmer like traditional ice cream.
  • Slice bananas thinly before freezing to make blending even quicker.
  • Use a food processor for creamier texture vs. a blender if possible.

Next time your sweet tooth calls, answer with something a little better for you — and just as satisfying.

Much love,
Health Coach Carol

“Bananas are great because they have this unique way of being in the same family as a fruit and a dessert.” —Unknown

🍨 Non-Dairy Banana Pecan Ice Cream

April 29, 2025
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Treats

I purposely stock up on bananas so that I have some ready to toss in my protein smoothies, make banana muffins, or mix up this special treat. When the banana is a bit too ripe for my liking, I peel it, break it into smaller sections and put it in my banana baggie that lives in the freezer. This non-dairy treat is delicious without the addition of sweetener; however you may enjoy trying some of the variations. Makes 2 servings, or 1 serving if you’re really craving bananas. 

Ingredients:

  • 2 ripe bananas, sliced and frozen
  • 2–3 tablespoons pecans (plus a few extra for topping)
  • a splash of milk (I use Silk unsweetened coconut milk)
  • Optional: a dash of cinnamon, or a drizzle of maple syrup

Instructions:

  1. Place the frozen banana slices in a blender or food processor.
  2. Blend until creamy, scraping down the sides as needed.
  3. Add the pecans and pulse a few times to incorporate.
  4. Add a splash of your choice of non-dairy milk for easier blending and a hint of cinnamon or maple syrup for extra flavor, if desired.
  5. Scoop, top with extra pecans, and enjoy right away!

Extra Tips:

  • You can make a bigger batch and freeze it for 30–60 minutes if you want it a little firmer like traditional ice cream.
  • Slice bananas thinly before freezing to make blending even quicker.
  • Use a food processor for creamier texture vs. a blender if possible.
  • I like to top my treat with chopped pecans and cacao nibs.

🎉 Want to Mix It Up? Here Are Some Fun Variations:

  1. Maple Pecan Banana Ice Cream
  • Add 1–2 teaspoons pure maple syrup while blending for a richer, buttery-sweet flavor.
  • Top with a drizzle of maple syrup and extra chopped pecans before serving.
  1. Chocolate Pecan Banana Ice Cream
  • Add 1 tablespoon unsweetened cocoa powder or a few dark chocolate chips during blending.
  • Or, stir in mini chocolate chips after blending for a chunky texture.
  1. Cinnamon Toasted Pecan Banana Ice Cream
  • Quickly toast the pecans in a dry skillet for 2–3 minutes before adding.
  • Sprinkle in ½ teaspoon ground cinnamon while blending for a cozy, spiced flavor.
  1. Salted Caramel Banana Ice Cream
  • Add a tiny pinch of sea salt and a drizzle of date syrup or caramel sauce before blending.
  • Top with a few flaky sea salt crystals for a sweet-salty contrast.
  1. Banana Berry Pecan Ice Cream
  • Blend the bananas with a small handful of frozen raspberries, strawberries or blueberries. 
  • Stir in chopped pecans afterward to keep some crunch.
  1. Peanut Butter Banana Pecan Ice Cream
  • Add 1 tablespoon natural peanut butter when blending the bananas.
  • Bonus: peanut butter + pecans = ultra creamy and nutty!
  1. Tropical Banana Ice Cream
  • Blend a few frozen pineapple chunks with the bananas.
  • Stir in pecans at the end for a fun tropical-nutty twist.
  1. Banana Pecan “Chunky Monkey” Style
  • Blend bananas with a few chocolate chunks and walnuts (or pecans) to mimic the popular ice cream flavor.
  • A few mini marshmallows stirred in could make it even more decadent if you want a fun treat version.

Healthy Popsicles That Make Summer Sweeter

April 24, 2025
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Food, Fun, Health

Consider the humble popsicle. A nostalgic symbol of sticky fingers, grass-stained knees, and that sweet relief on a blazing summer day.

But here’s the scoop—popsicles aren’t just for kids anymore. Adults deserve a little frozen fun too. And thanks to some savvy brands and simple ingredients, there are healthier options that ditch the artificial colors, added sugars, and “wait, what is that ingredient?” kind of ingredients.

A client recently asked me if there were healthier popsicles out there—ones that actually taste like fruit because… well, they’re made from real fruit. The good news? Yes, yes, and more yes. Whether you’re looking to refresh a sweaty toddler or reward yourself after a power walk or a gardening session, these freezer pop options are just the thing.

What to Look for in a Healthier Popsicle:        

  • No added sugars – Fruit is sweet enough on its own.
  • No artificial dyes – You don’t need a popsicle that glows brighter than your future.
  • Made with real fruit or 100% fruit juice – Recognizable ingredients are always a win. 
  • No artificial sweeteners – Skip the sneaky stuff like sucralose or aspartame. They may be calorie-free, but they can mess with your taste buds—and your gut.
  • Low calorie (but satisfying) – Especially nice for mindful snackers who want to cool off without a sugar crash.

Better-for-You Brands That Actually Taste Good:

Here are a few popsicle and freezer pop options that pass the “real food” test:

  • GoodPop – Made with organic fruit and no added sugars. Flavors like Strawberry Lemonade or Cherry Limeade feel just right for all ages.
  • DeeBee’s Organics SuperFruit Freezies – These are freezer pops in a tube, made from 100% organic fruit juice and no added sugar. Great for lunchboxes and poolside happy hours.
  • JonnyPops – Creamy or fruity options made with simple ingredients like bananas, strawberries, and real cream (watch for added sugars in some flavors—but they’re generally much cleaner than conventional brands).
  • Outshine Fruit Bars – These are widely available and use fruit and juice as the base. They do contain 12 grams of added sugar but are a better choice than some. Avoid the “no sugar added” variety of these bars as they contain acesulfame potassium (sold under the brands Sunett and Sweet One) and other artificial sweeteners.

While whole fruits are always the gold standard, a popsicle now and then is a fun way to cool off—and these options are a whole lot better than the neon sugar bombs of summers past.

Want to DIY Your Pops? Here’s a Simple Formula:

Blend your favorite fruit (like mango, berries, watermelon, or banana), add a splash of lime or lemon juice, and pour into molds. Freeze and enjoy! Add a little Greek yogurt or coconut milk for a creamier version that feels like dessert.

Because Adults Deserve Popsicles Too 

Let’s face it—adulting is hard. Taxes, laundry, assembling patio furniture… you deserve a popsicle. Whether you’re sitting on the porch swing or hiding from your kids or grandkids behind the fridge door (we see you), a real-fruit freezer pop can be a bright spot in your day.

So go ahead—channel your inner child, grab a popsicle, and make summer just a little cooler.

Much love,
Health Coach Carol

“Popsicles are the frozen memories of childhood summers.” – Unknown

Time to Reflect, Release, Move Forward

April 16, 2025
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Family, Food, Health, Personal Development

Whether you celebrate Easter, Passover, or simply welcome the longer, brighter days of spring, this time of year invites reflection. It’s a season of hope, renewal, and the promise of new beginnings. For some, that message is deeply spiritual. For others, it’s found in the blooming trees, longer walks, and fresh perspective.

For those of you who are doing some sort of Lenten fast, you are almost complete.

Whether you’ve given up sweets, alcohol, toxic people, television, Facebook, meat, or a multitude of other possibilities, you’ve had the fortitude (and faith) to stay the course, or most of it, for 40+ days.

You now know what is possible—what you’re capable of—when you decide. 

Before Sunday, take inventory of how you feel. Has your life become richer in some way because you chose to fast from something that may not be serving you?

Are you more at peace? Do you feel better physically, mentally, spiritually, and/or emotionally?

Periodically, it’s important to “check-in” and look at what is, and isn’t working, in your life. A shift in season can be the nudge we need to check in with ourselves.

This does not need to be involved or take lots of time.

When you are finished with your assessment, decide what makes sense for you moving forward.

It’s always good to simply name (what you did) and notice (how it has changed your life). You may not notice any difference, and that’s okay.

If you have, you may choose to continue the fast you’ve been on, at least to some degree.

For those of you who have been actively doing something different, you may choose to continue your new habit.

🌱 Move Forward: Small Ways to Begin Again

Here are a few “fresh start” ideas in case you feel stuck:

  • Try a new recipe this week (see brunch list below!)
  • Set a 10-minute timer and tackle a task you’ve been putting off.
  • Add one uplifting habit—stretching when you wake up, journaling, calling or writing a friend, drinking more water.

Moving forward doesn’t have to mean reinventing yourself. It can be one small step toward feeling lighter, stronger, or more at peace.

Need help creating a plan to stay the course? Send me an email and we’ll set up a call.

 🥗 Healthy & Delicious Easter Brunch Ideas

Great for gatherings or a solo spring celebration:

  1. Veggie Frittata with Herbs – Eggs, spinach, bell pepper, mushrooms, and fresh dill or chives. 
  2. Spring Green Salad with Citrus – Arugula, snap peas, avocado, radish, and a lemon vinaigrette.
  3. Yogurt Parfaits in Mason Jars – Layer Greek yogurt, fresh berries, and a sprinkle of granola or chopped walnuts.
  4. Smoked Salmon Cucumber Bites – Cucumber slices topped with smoked salmon, a dab of Greek yogurt or dairy-free spread, and fresh dill.
  5. Fruit Platter with Mint & Lime – Melon, berries, pineapple, fresh mint for brightness, and a squeeze of lime.
  6. Sparkling Citrus Water – Water with orange slices, lemon, and mint for a festive, non-alcoholic beverage.
  7. Mini Quinoa Bowls – Quinoa with roasted veggies and a drizzle of tahini-lemon dressing.

However you mark this weekend—through faith, family, food, or simply time in nature—may it be a gentle reminder that renewal is always possible. Whether you’re clearing out a closet or clearing your mind, taking a small step forward can be a powerful act of self-care. Here’s to brighter days, lighter loads, and fresh starts—one breath, one bite, and one moment at a time.

I wish you and your family a Happy and Blessed Easter or Passover. Oh, and careful not to over-indulge on chocolate bunnies.

Much love,
Health Coach Carol

“He died not for men, but for each man. If each man had been the only man made, He would have done no less.” – C. S. Lewis   

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